SAMPLE NCAA I TRAINING SCHEDULE - COLLEGE TRACK AND FIELD TRAINING

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COLLEGE TRACK AND FIELD TRAINING

WILLY WOOD

Below is a sample week of training during the first week of Holiday Vacation. This was done on their own at home. Keep in mind, the distance runners were still ascending to higher volume after a couple of down weeks after cross country, 

Sample NCAA I Training Schedule – Holiday Break

3000m – 5000m, MEN

Monday - 60 minutes easy .                      Tuesday -  50 minutes easy + 6 x 100m strides    Wednesday - 65 minutes easy            Thursday - 40 minutes easy                          Friday - 20 minutes easy + 2 x 2 miles @ 5:15 pace w/ 5’ easy + 20 minutes easy            Saturday - 50 minutes easy + 6 x 100m strides Sunday - 85 minutes easy

1500m – 5000m, MEN

Monday- 50 minutes easy + 6 x 100m strides  Tuesday - 12 x 400m in 70 w/ 200m recovery jog                                                    Wednesday - 50 minutes easy                  Thursday - 35 minutes easy .                        Friday - 2 miles easy + 6 miles @ 5:30 - 5:40 pace + 2 miles easy .                                Saturday - 50 minutes easy + 6 x 100m strides Sunday - 85 minutes easy

15000m-5000m, WOMEN

Monday - 50 minutes easy                        Tuesday - 50 minutes easy + 6 x 100m strides Wednesday  - 60 minutes easy                Thursday - 30 minutes easy .                        Friday - 5 x 800m in 2:40 + 4 x 200m in 34 all w/ 2’ recovery .                                              Saturday - 50 minutes easy + 6 x 100m strides                                                    Sunday - 85 minutes easy

800m, MEN

Monday - 50 minutes easy + 6 x 100m strides  Tuesday - 4 x Mile in 5:15  with 2.5 min rest Wednesday - 50 minutes easy                Thursday - off                                                Friday - 50 minutes easy                          Saturday - 3 mile AT run @ 5:40, 5:30, 5:20 pace + 10 x 200m in 32 w/ 30” rest .                Sunday  - 65 - 75 minutes easy

800m, WOMEN

Monday - 50 minutes easy + 6 x 100m strides Tuesday - 10 x 400m in 80-82 w/ 200m recovery jog                                                      Wednesday - 50 minutes easy                    Thursday - off                                                Friday - 3 mile AT run @ 6:30, 6:20, 6:10pace + 6 x 200m in 35 w/ 200m recovery jog .          Saturday  - off                                                  Sunday - 60 minutes easy

Sprints, M&W

Monday - 2 x 10 min Hard on stationary bike w/ full recovery                                                Tuesday - weight training only .              Wednesday - 3 x ( 300m – rest 1’ – 300m) Men 45, Women 54 - 6 minutes between sets . Thursday - off .                                              Friday - weights                                          Saturday - 10 x 100m in 15m / 17w starting one on the minute (43-45” rest) .                      Sunday -  off